Smelt vs Nuts
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Smelt, dried (Alaska Native) is higher in more vitamins & minerals
Calories (kcal)
Smelt 386
Nuts 659
Protein (g)
Smelt 56.2
Nuts 14.3
Carbs (g)
Smelt 0
Nuts 11.7
Fat (g)
Smelt 17.9
Nuts 67.1
Fiber (g)
Smelt 0
Nuts 7.50
Quick answers
Which has more protein?
Smelt, dried (Alaska Native) — 56.2g vs 14.3g per 100g.
Which has fewer calories?
Smelt, dried (Alaska Native) — 386 vs 659 kcal per 100g.
Which is more nutrient-dense?
Smelt, dried (Alaska Native) scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Smelt | Nuts | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 386 kcal | 659 kcal | -41% |
| Macronutrients | |||
| Water | 16.9 g | 3.42 g | +395% |
| Protein | 56.2 g | 14.3 g | +292% |
| Total lipid (fat) | 17.9 g | 67.1 g | -73% |
| Carbohydrate, by difference | 0 g | 11.7 g | -100% |
| Fiber, total dietary | 0 g | 7.50 g | -100% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 3.59 g | 16.1 g | -78% |
| Fatty acids, total monounsaturated | 6.86 g | 23.9 g | -71% |
| Cholesterol | 249 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0.700 mg | |
| Thiamin (Vitamin B1) | 0.073 mg | 0.617 mg | -88% |
| Riboflavin (Vitamin B2) | 0.262 mg | 0.035 mg | +649% |
| Niacin (Vitamin B3) | 5.97 mg | 0.295 mg | +1924% |
| Pantothenic acid (Vitamin B5) | 2.29 mg | 0.184 mg | +1145% |
| Vitamin B-6 — Pyridoxine | 0.176 mg | 0.101 mg | +74% |
| Biotin (Vitamin B7) | — | 22.0 ug | |
| Folate, total (Vitamin B9) | — | 0 ug | |
| Choline, total | — | 28.8 mg | |
| Vitamin B-12 — Cobalamin | 19.1 ug | 0 ug | |
| Vitamin A, RAE | 139 ug | 0 ug | |
| Carotene, beta | 0 ug | 0 ug | = |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 4.51 mg | 5.65 mg | -20% |
| Vitamin D (D2 + D3) | — | 0 ug | |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.60 ug | — | |
| Minerals | |||
| Calcium, Ca | 1600 mg | 160 mg | +900% |
| Iron, Fe | 5.40 mg | 2.43 mg | +122% |
| Magnesium, Mg | 89.0 mg | 376 mg | -76% |
| Phosphorus, P | 1400 mg | 725 mg | +93% |
| Potassium, K | 1000 mg | 659 mg | +52% |
| Sodium, Na | 420 mg | 3.00 mg | +13900% |
| Zinc, Zn | 6.70 mg | 4.06 mg | +65% |
| Copper, Cu | 0.148 mg | 1.74 mg | -92% |
| Manganese, Mn | 0.720 mg | 1.22 mg | -41% |
| Selenium, Se | 194 ug | 1917 ug | -90% |
| Other Nutrients | |||
| Energy | 1614 kj | 2757 kj | -41% |
| Ash | 8.25 g | 3.43 g | +141% |
| Total Sugars | 0 g | 2.33 g | -100% |
| Sucrose | 0 g | 2.33 g | -100% |
| Glucose | 0 g | 0 g | = |
| Fructose | 0 g | 0 g | = |
| Lactose | 0 g | 0 g | = |
| Maltose | 0 g | 0 g | = |
| Galactose | 0 g | 0 g | = |
| Starch | 0 g | 0.250 g | -100% |
| Folic acid (Vitamin B9 — synthetic) | — | 22.0 ug | |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | — | 22.0 ug | |
| Betaine | 15.0 mg | 0.400 mg | +3650% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 139 ug | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 463 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 0 ug | 0 ug | = |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0 mg | 0.010 mg | -100% |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 0.080 mg | 9.56 mg | -99% |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0 mg | 0.630 mg | -100% |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | 0.170 mg | -100% |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | 0 mg | = |
| Vitamin D (D2 + D3 — total) | — | 0 IU | |
| Vitamin K1 — Phylloquinone | 0 ug | 0 ug | = |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0.010 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.760 g | 0.046 g | +1552% |
| SFA 15:0 (Pentadecanoic acid) | 0.060 g | 0 g | |
| SFA 16:0 (Palmitic acid) | 2.25 g | 9.63 g | -77% |
| SFA 17:0 (Margaric acid) | 0.190 g | 0.041 g | +363% |
| SFA 18:0 (Stearic acid) | 0.320 g | 6.24 g | -95% |
| SFA 20:0 (Arachidic acid) | 0 g | 0.167 g | -100% |
| SFA 22:0 (Behenic acid) | 0 g | 0.010 g | -100% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0 g | = |
| MUFA 14:1 (Myristoleic acid) | 0.030 g | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 2.06 g | 0.214 g | +863% |
| MUFA 17:1 (Heptadecenoic acid) | 0.090 g | 0.045 g | +100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 3.65 g | 23.6 g | -85% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.780 g | 0.027 g | +2789% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.250 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0 g | — | |
| Fatty acids, total polyunsaturated | 2.88 g | 24.4 g | -88% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.190 g | 24.4 g | -99% |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 23.9 g | |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.100 g | 0.036 g | +178% |
| PUFA 18:3 n-3 (Omega-3, ALA — Alpha-linolenic acid) | — | 0.018 g | |
| PUFA 18:3 n-6 (Omega-6, GLA — Gamma-linolenic acid) | — | 0.018 g | |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0.130 g | 0 g | |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0.020 g | 0 g | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0.007 g | 0 g | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.150 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0.910 g | 0 g | |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0.010 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0.007 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0.140 g | 0 g | |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 1.22 g | 0 g | |
| Stigmasterol | — | 6.00 mg | |
| Campesterol | — | 2.00 mg | |
| Beta-sitosterol | — | 64.0 mg | |
| Tryptophan (EAA) | 0.510 g | 0.135 g | +278% |
| Threonine (EAA) | 2.39 g | 0.365 g | +555% |
| Isoleucine (EAA, BCAA) | 2.15 g | 0.518 g | +315% |
| Leucine (EAA, BCAA) | 3.82 g | 1.19 g | +221% |
| Lysine (EAA) | 3.69 g | 0.490 g | +653% |
| Methionine (EAA) | 1.24 g | 1.12 g | +10% |
| Cystine (conditionally essential) | 0.460 g | 0.306 g | +50% |
| Phenylalanine (EAA) | 2.01 g | 0.639 g | +215% |
| Tyrosine (conditionally essential) | 1.57 g | 0.416 g | +277% |
| Valine (EAA, BCAA) | 2.66 g | 0.760 g | +250% |
| Arginine (conditionally essential) | 3.10 g | 2.14 g | +45% |
| Histidine (EAA) | 1.01 g | 0.409 g | +147% |
| Alanine | 3.52 g | 0.609 g | +478% |
| Aspartic acid | 4.81 g | 1.33 g | +263% |
| Glutamic acid | 6.66 g | 3.19 g | +109% |
| Glycine (conditionally essential) | 3.28 g | 0.733 g | +347% |
| Proline (conditionally essential) | 2.36 g | 0.706 g | +234% |
| Serine | 2.45 g | 0.676 g | +262% |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Daidzein | — | 0 mg | |
| Genistein | — | 0 mg | |
| Proanthocyanidin dimers | — | 0 mg | |
| Proanthocyanidin trimers | — | 0 mg | |
| Proanthocyanidin 4-6mers | — | 0 mg | |
| Proanthocyanidin 7-10mers | — | 0 mg | |
| Proanthocyanidin polymers (>10mers) | — | 0 mg | |
| Apigenin | — | 0 mg | |
| Luteolin | — | 0 mg | |
| Myricetin | — | 0 mg | |
| Quercetin | — | 0 mg | |
| Flavonoids | |||
| (-)-Epicatechin | — | 0 mg | |
| (-)-Epicatechin 3-gallate | — | 0 mg | |
| (-)-Epigallocatechin | — | 0 mg | |
| (-)-Epigallocatechin 3-gallate | — | 0 mg | |
| (+)-Catechin | — | 0 mg | |
| (+)-Gallocatechin | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 0.100 mg | 1.00 mg | -90% |
| Choline from phosphatidylcholine | 96.0 mg | 11.0 mg | +773% |
| Choline from phosphocholine | 3.50 mg | 0.300 mg | +1067% |
| Choline from sphingomyelin | 25.0 mg | 0 mg | |
| Free Choline | 170 mg | 16.0 mg | +963% |
| Total Choline | 300 mg | 29.0 mg | +934% |
| Iodine | |||
| Iodine mcg/100gB | 216 mcg | — | |
| Isoflavones | |||
| Total isoflavones | — | 0 mg | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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